Quickest Way to Knee Pain during Powerlifting

Power lifting can be a very beneficial way to build strength and sports performance. When done correctly, these exercises will target muscles of multiple joints and quickly develop good moving patterns. In fact, these lifts can simulate an activity or action that athletes do on a daily basis. For example, during a hang clean, athletes will work on movements that improve squatting & jumping. However, when the form or technique during power lifting is not done correctly it can lead to an increased likelihood of injury. Probably the most common cause of knee pain during power lifting is when the knees go into a valgus position. This occurs when the knees do not stay in line with the feet and instead move inwards towards each other. This position will put tremendous stress on the soft tissue of the knee. Furthermore, once additional weight is added to the lift even more stress can occur.

So what does this “valgus” position look like?

squatting with knees in valgus position

Overhead Squat position with knee going into a valgus position

After viewing this pics can you see how it can increase the likelihood of injury? Hopefully, the pics provide a deeper explanation of why this position is so problematic.

The knees must stay in line with the feet!

While it looks pretty extreme, the likelihood of some athlete getting in this position is significant. Athletes often are not aware if their knees are going into this position even with the ability to look at a mirror, after all athlete’s primary focus with lifting is to successfully complete the lift. Therefore, It is important for coaches and/ or spotters to be able to identify this poor moving pattern and work to have the athletes correct it before a knee injury occurs.